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Tai Chi Exercises for Beginners

Learn about the origin of tai chi exercises for self-defense, and discover the health benefits


Tai Chi is a prehistoric Chinese martial art often stated as the rehearsal of “meditation in motion.” The mild, flowing movements in Tai Chi exercises promote stress relief, relaxation, and conscious awareness of the current moment. Tai Chi moves might help to reduce depression, stress and anxiety, progress your balance and coordination, lower your blood pressure and endorse better sleep, amid many other benefits. Since it is a gentle, low-impact workout, Tai Chi is usually suitable for persons of any level of physical fitness.

Warm Up


Warming up your body is vital for doing Tai Chi movements. Tai Chi warm-ups not only aid you to open your body but also endorse a relaxed attitude and inspire a state of wellbeing. One fundamental Tai Chi warm-up is the waist loosening workout. Stand with your feet parallel and marginally wider than hip-width space apart. Relax your both arms by your sides. Rotate your hips to the left and then to the right, letting your arms to trail the movement of your body. Let your arms droop loosely and tab against your body as you make every rotation. When your body has warmed up, integrate your neck, spine, and shoulders in the rotations, making every single movement smooth and fluid.

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Windmill Exercise


This is one of the basic Tai Chi exercises for upholding flexibility and opening up your backbone. Be on your foot parallel and marginally wider than shoulder-width space apart. Relax your shoulders and make your arms hang slackly. Place your hands in front of your body by your pelvic bone, with your hand fingers pointing down towards the floor. Breathe in and raise your arms up to the midpoint of your body and above your head, fingers directing up. Stretch towards the ceiling and stretch your spine somewhat backward. Breathe out and gently bend forward to the ground, moving your hands down the middle of your body. Stoop forward from your hip joint, letting your arms to hang sloppily in front of you. Breathe in and return to your initial posture.

Knee Rolls


Knee rolls enhance mobility in your backbone and knees and can aid to improve your balance. Stand straight on your feet with few inches distance apart and your knees should slightly bend. Put your hands on your knees with your limbs pointing towards each other. Rotate your knees in a circular motion, moving from the left side, back, right and front, as you are tracing a big circle on the ground with your knees. Make a circular motion in a clockwise direction, then anti-clockwise, direction.

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Hand Exercises


The Tai Chi hand exercises help you to open up your hands and enhance flexibility in your arms, shoulders, and fingers. Stand straight with your feet wider than shoulder-width space apart. Raise your hands straight in front of you, parallel to the ground at shoulder length. Space out your hands as wide as you can, then start rotating your wrists in a clockwise direction and then anti-clockwise direction.

Closing Posture


The Tai Chi closing posture is done at the end of a Tai Chi practice to balance out your energy and endorse feelings of relaxation and tranquility. Stand straight with your feet hip-width space apart. Relax your shoulders and get your hands in a cupped posture with your palms facing up, relaxing in front of your pelvis. Close your eyes. Breathe in and envisage that you are pulling your energy uphill as your carry your hands up the center of your body to your torso. Breathe out and rotate your hands so that your palms are fronting down. Visualize you are pushing your energy down as you shove your hands towards the floor. Do several repetitions of this workout.

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